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Olive vs. Figs — In-Depth Nutrition Comparison

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Important differences between olive and figs

  • Olive has more iron, copper, vitamin E, calcium, and vitamin A; however, figs have more vitamin B6, potassium, and vitamin B5.
  • Olive's daily need coverage for iron is 37% more.
  • Olive has 735 times more sodium than figs. Olive has 735mg of sodium, while figs have 1mg.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Figs, raw.

Infographic

Olive vs Figs infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Figs
Figs
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more CalciumCalcium +151.4%
Contains more IronIron +791.9%
Contains more CopperCopper +258.6%
Contains more ZincZinc +46.7%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +325%
Contains more PotassiumPotassium +2800%
Contains more PhosphorusPhosphorus +366.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +540%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Figs
Figs
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 6.7% 0% 2.3% 2.2% 15% 12% 7.5% 18% 26% 0% 12% 4.5%
Contains more Vitamin AVitamin A +185.7%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin CVitamin C +122.2%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +981.1%
Contains more Vitamin B5Vitamin B5 +1900%
Contains more Vitamin B6Vitamin B6 +1155.6%
Contains more Vitamin KVitamin K +235.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Figs DV% diff.
Iron 3.3mg 0.37mg 37%
Sodium 735mg 1mg 32%
Copper 0.251mg 0.07mg 20%
Monounsaturated fat 7.888g 0.066g 20%
Fats 10.68g 0.3g 16%
Vitamin E 1.65mg 0.11mg 10%
Vitamin B6 0.009mg 0.113mg 8%
Potassium 8mg 232mg 7%
Vitamin B5 0.015mg 0.3mg 6%
Saturated fat 1.415g 0.06g 6%
Calcium 88mg 35mg 5%
Manganese 0.02mg 0.128mg 5%
Vitamin B1 0.003mg 0.06mg 5%
Polyunsaturated fat 0.911g 0.144g 5%
Carbs 6.26g 19.18g 4%
Vitamin B2 0mg 0.05mg 4%
Magnesium 4mg 17mg 3%
Vitamin K 1.4µg 4.7µg 3%
Calories 115kcal 74kcal 2%
Phosphorus 3mg 14mg 2%
Vitamin B3 0.037mg 0.4mg 2%
Folate 0µg 6µg 2%
Vitamin C 0.9mg 2mg 1%
Fiber 3.2g 2.9g 1%
Zinc 0.22mg 0.15mg 1%
Vitamin A 20µg 7µg 1%
Selenium 0.9µg 0.2µg 1%
Choline 10.3mg 4.7mg 1%
Protein 0.84g 0.75g 0%
Protein per 100 calories 0.73g 1g N/A
Calories per 10 g protein 1369kcal 987kcal N/A
Weight per 100 calories 87g 135g N/A
Unsaturated / Saturated Fat ratio 6.2 3.5 N/A
Net carbs 3.06g 16.28g N/A
Sugar 0g 16.26g N/A
Tryptophan 0.006mg 0%
Threonine 0.026mg 0.024mg 0%
Isoleucine 0.031mg 0.023mg 0%
Leucine 0.05mg 0.033mg 0%
Lysine 0.032mg 0.03mg 0%
Methionine 0.012mg 0.006mg 0%
Phenylalanine 0.029mg 0.018mg 0%
Valine 0.038mg 0.028mg 0%
Histidine 0.023mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +12%
Contains more FatsFats +3460%
Contains more OtherOther +237.9%
Contains more CarbsCarbs +206.4%
~equal in Water ~79.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +11851.5%
Contains more Poly. FatPolyunsaturated fat +532.6%
Contains less Sat. FatSaturated fat -95.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.